Nothing shakes a handsnake like the haunting groans of jorts-sporting ruckers handling huge wood. But by the size of his own tent party it was clear Handshake enjoyed every second of this morning’s SOJ/GTE Ghost Flag takeover. A new record was set as 25 HIM’s descended on First Watch, startling a few locals out of their shavasana meditation and tackling the latest GrowRuck Training regimen, as follows:
The THANG:
WARMERAMA:
- Mosey loop around the parking lot and circle up (more of a rectangle to fit the small space)
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey over to the small park field
- Circle Up with x12 Ruck-bearing SOJ studs alternating position with the ruckless WestHoians
- RUCK CAROUSEL
- Round 1 – Pass the rucks clockwise around the circle, each PAX completing an overhead press of the ruck before passing it to their neighbor
- Round 2 – Sit down and rucks passed around the circle with each PAX completing a Sit&Press before passing the ruck – all encouraged to complete WWII’s while awaiting a ruck
- Rucks put back on
COP #2:
- Mosey to the Church parking lot where our WestHo brothers were introduced to six of the finest logs in the land
- Form up in groups of 4, each with a log
- LUMBERJACK KILODORA
- While stationary 2 partners hammer out 1000 reps, the other 2 partners shoulder carry the log around the parking lot and back to switch and continue reps
- x100 Mericans
- x200 Jump Squats
- x300 Oblique LBC’s
- x400 SSH’s
COP #3:
- Line up logs spaced out along center line
- TRIPLE CHECK (same groups)
- P1 – Standing Lunges
- P2 – Monkey Humpers
- P3 – Bear Crawl pushing log across narrow space and back
- This did not go as planned with the logs rolling too quickly on the pavement and nobody bear crawling
- Return logs to trailer
COP #4:
- Mosey over to the church’s large brick patio and circle up in Plank
- Drop to 6” and back up for declaration of each of these – F3 Mission, Credo, 5 Core Principles
- Remain in plank for 1:4 Escalator with shoulder taps and mericans – made it up to 4:16 before the Q called quits (50 pounds in the ruck makes these hard and it you can’t Q it, don’t do it!)
- 1min to Stretch it all out
COT:
- Counterama # 25
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
#GTE47 💪 !!WHUA WHUA!! 🔥
NMS: Way to go fellas! Many thanks to the First Watch gang being good sports for the Takeover (tip of the cap to our Regional 1st F Q @EFHutton for posting the idea/challenge this month), and thanks to @Handshake giving up his Q. Also TClaps to the SOJ/GTE boys for showing up in numbers and putting out as always. There were hopeful doubts from @Kubota early on that SOJ wouldn’t have enough number to do the takeover, but there was never a doubt in YHC’s mind. In fact, we had a few guys who had originally HC’d unable to come last minute. YHC enjoyed bringing a little GTE training to the West End so more folks could enjoy a taste of what we’ve been doing to prepare for GrowRuck next weekend. Thank you ALL for your support! 💪🔥 Yours, DTH
Announcements (SEE SLACK!)
- VQ WEEK CONTINUES – tonight Broadway has a 6pm VQ at the Crossing, and Sable at The Forge tomorrow morning. Also VQ’s at Timberwolf, Satans Hill and R&R.
- GrowRuck RALLY (5/3) – please get your $25 to Orange Crush (venmo: sean-mccandless-3) to cover food/venue
- GrowRuck CONVERGENCE – 7am 5/4
- GrowRuck GROWSCHOOL – best $50 you can spend for an AMAZING F3 leadership course – Register HERE: https://app.racereach.com/event/gte-47/event_register?app=epage&xs=1713958610&pagez=event_register&context=1713958610&PHPSESSID=412352f711fb6390450f2ae36ec05626&end=1
